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Cabbage “Noodle” Soup

March 8, 2011 By Susan Voisin 107 Comments
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Strips of cabbage stand in for noodles and chickpeas for chicken in this low-fat, gluten-free vegan cabbage soup that is reminiscent of chicken noodle soup.

Cabbage "Noodle" Soup: Cabbage takes the place of noodles in this light but filling vegan version of chicken soup.

One of my daughter E’s favorite soups is a “Chick’n” Noodle Soup that starts with Imagine’s No-Chicken broth and includes, besides pasta, either Soy Curls or another packaged chicken substitute such as Lightlife Smart Strips.   It’s one of those dishes that feel comforting on a chilly night or whenever our spirits need a lift, so my family asks for it a lot.

As someone who is trying to cut down on sodium and processed foods, I know in my head that this family favorite isn’t the most nutritious soup in the world, but I’m not immune to its charms.  The stuff is addictive!   Nevertheless, when I found myself craving it recently, I decided it was time to give it a nutrition-boosting makeover.

Cabbage "Noodle" Soup

My new version uses no broth (the vegetables and seasonings create their own), substitutes chickpeas for “Chick’n,” and replaces the noodles with strips of cabbage.  Though E still demands actual pasta in her soup, I found this a satisfying stand-in and almost as comforting as the original at a fraction of the calories.

Best of all, if you’re following Weight Watchers, one bowl is zero points under the Freestyle program (you’d have to eat 2 of them before it counts as 1 point.) And if you follow Eat to Live, this is perfect, except possibly for the salt and miso. But if you’d like to make it heartier, fell free to add pasta, as my daughter does, or potatoes. And extra veggies, such as green beans, can only make it more delicious.

For more cabbage goodness, check out my Vegan Cabbage Rolls, Irish White Bean and Cabbage Stew, and Vegan Chou Farci (Cabbage Stuffed with Barley and Lentils).

Cabbage "Noodle" Soup
5 from 7 votes
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Cabbage "Noodle" Soup

Gluten Free
Nut Free
Soy Free
Sugar Free
Cabbage takes the place of noodles in this low-calorie soup, but if you want to add more heartiness, add 2 ounces of pasta during the last 15 minutes of cooking or add a diced potato or two along with the water. I kept the sodium low by using water instead of broth, but for a richer flavor, you can add vegetable bouillon cubes to taste or use vegetable broth for half of the water.
Prep Time 10 minutes minutes
Cook Time 35 minutes minutes
Total Time 45 minutes minutes
Servings 6
Author Susan Voisin

Ingredients

  • 1 small onion chopped
  • 2 carrots diced or sliced
  • 2 ribs celery leaves included, diced
  • 8 cups water
  • 1 teaspoon dried thyme leaves
  • 1/8 teaspoon rubbed sage
  • 2 bay leaves
  • 1/2 teaspoon poultry seasoning
  • 2 cloves garlic minced or pressed
  • 1/4 head cabbage thinly sliced
  • 1 15-ounce can chickpeas --or 1 1/2 cup cooked chickpeas, drained
  • generous grating of black pepper
  • 3 tablespoons nutritional yeast
  • 1/4 cup parsley chopped
  • 2 teaspoons mellow white miso (or 1 tsp. vegetable bouillon)
  • salt to taste
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Instructions

  • Preheat a large, non-stick pot. Add the onions, carrots, and celery and cook until onions soften. Add the water and all remaining ingredients except nutritional yeast, parsley, and miso. Reduce heat to medium-low, cover, and cook until vegetables are tender and broth is flavorful (at least 30 minutes).
  • Stir in the nutritional yeast and parsley. Place the miso in a small bowl and add some of the hot broth a little at a time, stirring, until the miso is dissolved in the broth. Add the miso broth back to the pot. Add salt to taste and serve.

Notes

This soup has zero points under the Weight Watchers Freestyle program.
Nutrition Facts
Cabbage "Noodle" Soup
Amount Per Serving (1 serving)
Calories 116 Calories from Fat 11
% Daily Value*
Fat 1.2g2%
Sodium 258mg11%
Carbohydrates 21.2g7%
Fiber 4.2g18%
Sugar 2.2g2%
Protein 6.4g13%
* Percent Daily Values are based on a 2000 calorie diet.

Nutritional info is approximate.

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Cabbage Noodle Soup: Strips of cabbage stand in for noodles and chickpeas for chicken in this low-fat, gluten-free vegan chicken noodle soup.

Filed Under: Family Favorites, Recipes, Soups, Vegan Weight Watchers Recipes with Zero Points Tagged With: Chickpea Recipes, Eat-to-Live, Gluten-free, Greens, Soy-free, Under 200, Weight Watchers Points

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Reader Interactions

Comments

  1. Deborah Calderon

    March 9, 2015 at 9:57 pm

    I have a question about the miso. I use miso a lot and as I understand it you don’t want to ever boil this stuff or it loses its power. So sometimes I add the dissolved miso to each bowl, because otherwise I might heat the leftovers up too much by accident and wreck the miso.

    What do you think?

    Reply
    • Susan Voisin

      March 9, 2015 at 10:16 pm

      I try to add it at the end of cooking, but I don’t go out of my way to do so for reheating. I’ve heard that boiling destroys the enzymes, but I’m less concerned with any supposed health aspects of miso than I am with the flavor. I haven’t found that reheating affects the flavor at all.

      Reply
  2. Jan

    March 17, 2017 at 1:04 pm

    Although I rarely post comments, just want to give you kudos to the excellent recipes! I began browsing this website when my vegan friend suggested it as a start to an alternative food path, and I have appreciated every recipe I’ve tried here.
    Your care with flavor, quality, fat-free, along with ease of directions has been so helpful.
    And — I also want to say that yours was the first that I could find in a definition of nutritional yeast.
    Thank you again!!!

    Reply
  3. Sue Gilmore

    December 19, 2017 at 7:54 am

    We had this yesterday for lunch. I added a baked potato, skins and all plus a little soy curls. We loved it. Though I think next time I will add more cabbage. Thanks for a wonderful lunch, Susan!

    Reply
  4. Lynn

    March 20, 2018 at 6:54 pm

    This is a great soup and will go into regular rotation. Mr Picky does not like chickpeas so I used Great Northern and I added the small potato. Really delicious

    Reply
  5. Heidi W

    October 19, 2018 at 10:08 am

    wow! this soup is so scrumptious! I plan on making it a regular, as the ingredients are common in my kitchen. I couldn’t believe how good it smelled! I heated a second helping in the microwave and the aroma…smelled just like chicken soup! and SO good tasting!

    Reply
  6. Sarah

    December 13, 2018 at 3:10 pm

    This is one of our favorite soups! Every winter I pull this one back out. Thanks for something different from the normal soups.

    Reply
  7. Anne

    August 28, 2019 at 8:59 pm

    I like this so much I make it in hot Nor California summers. Just let it cool a little before eating instead of eating it hot off the stove.

    Reply
  8. Doris Fischer

    February 1, 2021 at 1:30 pm

    Can I purchase Nutritional yeast at any store, I live in Peoria, Az.?

    Reply
  9. Jill Princehouse

    March 3, 2023 at 5:14 pm

    If I were to make this in an InstantPot, I’m thinking I need to cook it except for the can of beans to ad at the end. But how long should I cook it in the IP?

    Reply
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Susan VoisinI'm Susan Voisin, and I love creating delicious whole foods plant-based dishes with no added oil. Be sure to follow me on Facebook and Instagram.
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